Legacy Endurance helps runners of all levels run and live at the highest level. This channel is meant to inspire, motivate, teach and help you in your running journey. As an author and passionate speaker coach Ian Aman shares his insights and knowledge that he has gained over the years running his business as a professional running coach.
I have read a lot about the 80/20 model but can't figure out the optimal range for the popular "Zone 2". I have heard San Milan, Maffetone, Attia, and Joel Jamieson all refer to 70-80% max HR being ideal for "Zone 2", but it seems many others call 70-80% junk miles. I'm mainly trying to figure out the most effective heart rates to maximize the amount of blood my heart and arteries can pump to treat poor circulation. Most fitness experts say the heart chambers cannot fill as completely when above the anaerobic threshold and therefore Zone 2 is optimal for stretching the chambers to hold and pump more blood over time. However I have seen many studies of HIIT suggesting higher intensity has a greater effect on increasing chamber size and stroke volume. Joel Jamieson goes into the most depth talking about improving the heart specifically but his range is huge 120-150. This is the difference between easy and hard for most. Which heart rate ranges do you think most increases heart chamber dilation and expands the vascular network? Why do you think these "Zone 2" experts say 70-80% HR is ideal while many others says its junk miles?
Sad to say, it's one of the worst-tasting gels I've ever eaten. It tastes synthetic and not palatable. Isotonic is great as it's easier to consume without water and more easily absorbed by the body. If only they could improve on the taste, it would be perfect.
Do yo think runners fall in to jogging? I tried running at 7 mph 10 min nile and when i fell slowwre i merely stopped. And then started running again dropping the jog pace recovers body faster. No conversation pace.
Tutti Frutti is my favorite. I use these for racing motocross and mountain bikes. I won’t use anything else. I feel like I’ve tried every hydration on the market Ryno power, Hammer, Arma, Nuun etc and none of them have came close to making me feels as good as SIS. Solid video👊.
It all depends on how well you tolerate and yes different types of gels have different amounts of caffeine. For me I take a gel every 45 mins and tend to save the higher caffeine gels until later in the race when I need an extra boost. Make sure you experiment in your long runs during training.
2 types of junk miles 1: aka grey zone going to fast on your easy days. 2 Going way to slow on your non-easy days. My question would be how much should you allow heat to slow you down before its a junk mile? I mean its getting so nasty right now in July lol.
Really great points and question. On hotter days you should shift to perceived effort versus pace. Typically its better to err on the side of running slower, which can be hard to do. Hydration pre and during is key.
Good stuff. My 2 cents : It is fine in most cases to do threshold by pace if on a flat surface but if you're running in the middle of the summer and it's hot and humid you can forget about pace and rather go by feel. An experienced runner will be able to run at the right intensity without looking at a watch. Also, if you run on trails and/or undulating terrain, you might want to consider running by feel or power and not focus too much on pace.
